Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	31.4% 910kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	171% 222g	130g per day for Men 19-50 years
Sugars	69% 50g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	443% 3990μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	293% 264mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	22% 220mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	111% 8.9mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	289% 6.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	20.5% 760g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Frozen Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B3 and 2 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Vitamin A and 1.8 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Frozen Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.7 times more Iron and 8.8 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.